- Step forward with one leg and lower your body until your front thigh is parallel to the floor and your back knee almost touches the ground. Keep your chest up and your front foot flat on the floor.
- Push through your front foot to straighten your legs and return to the starting position.
- Repeat the movement with your other leg.
- Place your heels on a plate or very low step.
- Keep your chest tall and initiate the squat by pushing your hips back and breaking at the knees.
- You should notice yourself able to squat lower than normal.
- Take a split stance. Make sure to keep your chest tall.
- Bring your rear knee to the floor or close to it.
- Drive through your front heel and your rear foot back to the starting position.
- Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing each other.
- Take a big step forward with your right foot, lowering your hips until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
- Push through your right heel to straighten your right leg and return to the starting position.
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